6 steps to a good night's sleep

6 steps to a good night's sleep

Exercise regularly

Getting a good night’s sleep is crucial for leading a healthy and happy life but almost one third of us apparently have difficulties sleeping. Exercise could be one possible answer to this problem as recent research tells us that those who exercise regularly tend to sleep sounder than those who don’t.

Try to do about two and a half hours exercise a week, ideally split into shorter bursts, and see if it improves the quality of your sleep. You could try fitness classes for something high energy, or a yoga class or gentle stroll if you prefer something more calming.

Switch it off

The blue light from phones, tablets, PCs and your TV all disrupt your ability to drop off by stopping the sleep hormone, melatonin, from being produced so switch all these devices off before you start to get ready for bed. Try swapping a late-night browse of the web for a hot drink accompanied by some classical music or a relaxing book.

Make your bedroom a sleep haven

The set-up of your bedroom and how you feel about it can have a big impact on how well you sleep. Try to get your bedroom as dark as possible when you’re about to drop off, shutting out as much window light as you can and switching off bedside lamps. 

Leave all worries from the day outside the bedroom door too (write down the problems or things you must remember in the morning if they are especially bothering you) and treat your room as a sanctuary away from what’s gone on in the daytime. You could add lavender bags or switch around your furniture to make a more relaxing space too if you feel uptight in your room.

Cut out the naps

Try and create a more regular sleeping pattern by cutting out the naps and waking and going to bed at roughly the same time each day. This well help your body get into a natural rhythm and hopefully make your night’s sleep of better quality. If you really can’t stay awake during the day, try limit yourself to just a 20 minute power nap.

Mind what you drink

Tea, coffee and alcohol before bedtime might make you feel sleepier in the short term but it can wreak havoc on your night’s sleep. Switch to a hot mug of milk or just a healthy glass of water  instead.


One in 12 of us have a disturbed or poor night’s sleep because of noise, either from roaring traffic outside or a partner’s snoring (which can produce as much 91 decibels of noise which is as much as a truck driving by!) Earplugs are one of the simplest ways of shutting out the noise so you can sleep tight.

Try using SleepSoft earplugs. They only mute the disruptive noises so you can still hear the alarm in the morning.

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